Whitney Simmons Poses in Sports Bra and Shares Her Barbell Squat Routine

Whitney Simmons is looking pretty fit in pink at the gym. In a new social media post, the personal trainer and fitness influencer flaunts her fantastic figure in a pink sports bra and sweats while showing off her strength by doing barbell squats. “I hate to admit it, but… I did have fun,” she says in the caption, revealing in the video that she hasn’t done the exercise in years. Here is how she approaches the glute-busting move – and a few other of the top diet and fitness habits responsible for her amazing body.

Barbell Squats

“I can’t remember the last time I did a barbell squat,” she says in the clip, starting without any weight at all and then adding 25-pound weights to each side of the bar. She then proceeded to do another set, squatting lower than before. For the third set, she added an extra five pounds per side

Here Is Her Go-to Glute Workout

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In another Instagram video, Whitney shared her go-to glute workout:

1️⃣ 4x8 barbell RDL

2️⃣ 3x10 KAS glute bridge

3️⃣ 3x8 Bulgarian split squat

4️⃣ 3x10 glute dom back extension

Weight Training

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Weight training is Whitney’s “go-to” form of fitness. “I feel so strong and powerful [when I do it!],” she told Life & Style. Before finding weights and transforming her body she did mostly cardio to stay as “skinny and small as possible.” But once she “discovered” weight training, “that’s when my entire transformation began, not only for my mental health but obviously my physical as well. My life has changed so much. I just want to be strong! Like nothing makes me feel more empowered than taking an hour to myself every day in the gym, chucking weights around, and taking that time for myself. You leave the gym on this rush, you just feel so good after a session like that!” she said.

RELATED: Jen Selter Reveals Her Sculpted Abs and Shares Chocolate Banana Smoothie Secret

Session Planning

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Just like some people meal plan, Whitney plans her weightlifting sessions ahead of time. “Always go into the gym with a plan,” she suggested. “There are so many free workouts online. I provide a new workout every single day, and there are so many women pushing so many amazing workouts online. Go into the gym with a plan, and start with something that’s dumbbell only.”

90% Healthy Diet

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Whitney eats healthy most of the time. “I’m all about living a healthy lifestyle, so I believe if you eat 90% healthy in the day, it’s okay to have a chocolate chip cookie at the end of the day,” she told the publication. “You’ve got to have that balance. Otherwise, you’re just going to go crazy. Mental health is what started my entire fitness journey, and if I ate just protein shakes all day every day, I would lose my mind. It’s all about balance. It’s okay to treat yourself — you have to!” says Whitney.

💪🔥Body Booster: When trying a new exercise, first attempt with no weights, then gradually add weights or resistance to make it harder. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Brittne Jackson, aka Brittne Babe, is showing off her guns – in workout gear. In a new social media post the “Queen of the Home Workouts” flaunts her famous figure in body-skimming exercise clothes as she executes a bunch of pushups. “Crank That (Soulja Boy) Push-up Challenge🔥(Save & Try it) Can you complete this challenge? Share with a friend to give this a try!😎💪” she captioned the Instagram Reel.

She Works Out Three Times a Week

Brittne exercises like it is her job – because it is. “I work out at least 3 times a week (when I film). I create the workout plans for my babes in my BrittCamp, in full length. I love to share with my followers how my body is being shaped with the exercises I do. That’s why the workouts that you see on my Instagram account are the workouts I do to create my physique,” she told Women’s Best.

Related: Rebecca Louise in Workout Clothes Shares “Six Pack Abs” Workout

She Was “Born Into Fitness”

Brittne was “born into fitness,” she says. “I was enrolled in dancing school at 2 years old, ran cross country in middle school, and soared off with track & field in the 200M and 4x200M relay events throughout high school/ college. Fitness was always my lifestyle so that part came natural. However, I started taking the health part seriously once I entered the industry 10 years ago. I LOVE what I do and helping along the way!”

She Doesn’t Believe in the Word Diet

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“I do not believe in the word diet. I eat what I feel like eating in moderation,” she told Women’s Best. She drinks a protein shake daily. “I eat a salad a day and drink a lot of water,” she says. “My dinner usually contains rice, protein, and greens so I eat pretty healthy by default.” She also avoids cheat days. “I live my life on my terms. I focus on making healthy choices the majority of the week and have ice cream, brownies or cheesecake if I am out for dinner.”

She Does This Full Body Dumbbell Only Workout

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Brittne recently unveiled her full body dumbbell only workout. She recommends doing 3 rounds of each, 60 seconds each round, and taking a 90 second rest in between each round.

1. In & Out Squat Raise
2. Alt Reverse Lunge - Front Raise
3. Reverse Plank Knee In
4. Alt Cross Dumbbell Row - Squat
5. Not So Average Squat Raise

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Meal Prep

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Brittne meal preps. “My favorite prep meal is brown rice, chicken, and baby spinach,” she says. Her tips for first time food preppers? “Create a menu based on the plan what you would like to eat and how much time you can spend on healthy cooking and meal preparation. Then create your shopping list that includes all the ingredients. Stay away from a bunch of recipes at the beginning because you do not want to get overwhelmed. Keep your food prep menu super simple and make sure that the meals include protein, greens, and carb,” she says.

Studies have found that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

💪🔥Body Booster: If you are truly committed to losing weight, you should try food prepping, as you will be more likely to eat healthier food and stick to your meal plan.

Alexia Clark is showing off some pretty impressive exercise moves. In a new social media post, the fitness trainer and influencer, who boasts over 2.4 million Instagram followers, flaunts her amazing figure and advanced athletic ability demonstrating some pretty advanced moves. “What do you think of these three body weight exercises?!” she asks her followers. “You’re on a whole other level of amazingness,” one of them commented. “Yeah this is super crazy,” added another. She also offered alternatives for beginners and intermediate levels. Here is everything you need to know about the workout.

First Exercise: Push Up Kick Up

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First she does a “push up kick up,” a complicated move. “This one was a lot harder than I thought it would be!” she writes about it. “In my personal opinion a great intermediate alternative for this would be using a TRX. Perform a push up and try to focus on having most of your weight in your hands. Try to keep your feet light. A great beginner alternative would be a hands elevated push up with a knee tuck at the top.”

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Push Up Pistol Squat

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The second exercise: Push up pistol squat. “A great intermediate alternative would be to use blocks or parallel bars for your hands perform a push up and the hop forward for a pistol squat or standard squat,” she writes. “A great beginner alternative would be a hands elevated burpee.”

Break Dancer

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The last exercise? Break dancer, “one of my all time faves,” she reveals. “An intermediate alternative would be to start in a crawl position and kick through at a slower pace. Try one side first to feel the movement. For my beginners mountain climbers are great! Even hands elevated focusing on directing your knee to the opposite elbow.”

She Eats Clean

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Alexia doesn’t follow any diet plans. “I just try to make sure I eat clean. I don't buy snack foods or junk food. I know that if I have those things around, I'm going to eat all of it, at once,” she told

Meal Prep on Fleek. How does she define "eating clean"? “I eat vegetables at every meal, no red meat (doesn't agree w/stomach), and try not to eat anything processed,” she said.

RELATED: I Lost 80 Pounds By Walking Every Day for 3 Months and Here Is How You Can Achieve the Same Results

Hiking

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If she’s not at the gym, you will find Alexia burning calories outdoors. She told Meal Prep on Fleek that “hiking with my dogs,” is her other favorite workout. Her least? “Not a huge fan of spinning,” she said.

💪🔥Body Booster: Before trying any new exercise – especially one that looks a little complicated – you might want to talk to a fitness expert. Attempting an exercise your body isn’t ready for, especially if you are just getting started out, could result in injury.

Alex Rice is on fire in her latest workout video. In a new social media post the certified personal trainer and fitness influencer, who boasts over 1.1 million Instagram followers, shows off her enviable figure – including her rock hard abs – in a sports bra and leggings while executing an upper body workout. “You go girl! Hit those spicy spots. Keep rocking it! 🔥” commented Alexia Clark. “Those chest press dumbbells are as big as you are!! 😍” added Olivia Ostrom. Here is everything you need to know about her routine and all of her other health and fitness habits.

She Warms Up

“Let’s warm up for leg day 🔥 your body will thank you!!” she captioned a post. “Most people know they should warm up, but don’t always know where to begin! I got youuu 🫡 you don’t have to do this exact routine, but I’m hoping it will give you some ideas for your warm up. She explained that her “warm up is usually circuit style” and that she does 2 to 3 rounds “about 10 reps each side.”

Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods

She Eats Overnight Oats

Alex recently shared her recipe for peanut butter and jelly overnight oats.

Ingredients:

• 1/2 cup Old fashioned Oats
• 1/2 Milk of choice (I start with a 1/2 cup and add more if/when needed)
• 1 scoop @youcanbeam vanilla soft serve protein powder
• 1 tablespoon Chia seeds
• 1 tablespoon Honey
• 1 tablespoon PB
• 1 tablespoon your choice of jelly
• Topping: chopped strawberries

Directions:

• Add milk, chia seeds, honey and stir to combine
• Stir in your protein powder and oats
• Add your PB& J and swirl it in (don’t mix it in completely- the goal is to have swirls of pb&j throughout)
• Store in fridge in an air right container overnight or at least 3 hours
• Add your toppings when you’re ready to eat 🍓

She Isn’t Afraid of “Putting on too Much Muscle”

Alex is not afraid of “putting on too much muscle” by lifting weights. “Workout however you want to, I stand by that!!! But to answer your question, no I’m not worried about putting on too much muscle, thank you! Plus, I wish putting on muscle was that easy,” she says in a post.

She Started Her Journey with “Cardio and Abs”

Alex recommends starting small before working your way up to heavy weights. “I feel my strongest when I’m lowering my barbell to the ground or holding 45lb plates in each hand 😅but I did start at the gym doing cardio and abs. Eventually made my way to lifting and never looked back!!” she captioned a post.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

She Doesn’t Rush Through Her Workouts

Alex recommends taking your time when working out. “Take your workouts to the next level 😮‍💨 It’s easy to rush through a workout, but keep things controlled! Don’t let yourself go on autopilot when you’re lifting. Focus on that mind to muscle connection!” she wrote in a post, adding that you should not give up and instead, “push for that extra 1 or 2 reps,” and “do the exercises that are hard for you. It’s ok to fail, but how will you progress if you don’t keep trying!” she says.

Related: #1 Trick to Feel Full, Energized and Satisfied While Eating Food You Love, According to Nutritionist

Here Is Her Upper Body Workout

In her recent post, Alex shares an upper body workout. “We’re focusing on boulder shoulders, chest, and triceps! You can do this one at the gym or at home, let’s gooooo,” she writes in the caption.

FULL WORKOUT:

• 1a. Push Ups 4 sets | 10-12 reps *last set to failure*
• 2a. DB Seated Shoulder Press 3 sets | 6-8 reps
• 3a. Alt. Chest Press 3 sets | 8-10 (each) reps
• 4a. OH single arm Tricep Extensions 3 sets | 10-12 reps

FINISHER:

• 5a. Plate Twists 3 sets | 30 sec
• 5b. ISO Hold Shoulder Press 3 sets | 30 sec

💪🔥Body Booster: Don’t race through your workouts. Going slow and focusing on form can be just as effective – if not more – than going at a faster pace.

Having children and getting older is no excuse when it comes to fitness. Becky Greenan, a 37-year-old mother of two, is living, breathing proof that you can get into the best shape of your life after having kids. The fitness trainer and influencer has built up a following of nearly one million on Instagram, sharing effective, at-home workouts.

This week she dropped a new one that will change your body. “Upper & Core that will hit every muscle in your upper body with just 5 exercises,” she writes in the caption. Find out how to do the workout and see her amazing 10-year transformation on The Body Network.

Here Is the Workout

“I’m holding 10lbs and 5lbs,” she notes, suggesting 12 reps per exercise and 3 to 4 total sets.

1. Lean backs with front raise
2. Skull crusher with alt. leg raise
3. Alt. curl into press
4. Kneeling lateral raises
5. Push up into superman

Her 10-year Transformation Is Shocking

Becky also shared a shocking transformation photo on Instagram this week, “ 27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies.

Related: I Lost 75 Pounds While Jumping Rope and Push Ups

Be Consistent, She Says

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What is one of the secrets behind her transformation? “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she says.

For Building Muscle, Lift Weights, Not Cardio

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“If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out.

Her Workouts Can Be Done with Resistance Bands and Dumbbells

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She adds that the majority of workouts on her fitness app only require resistance bands and dumbbells, and can be done at home. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Here Is What She Eats in a Day

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As for diet, Becky consumes “2000ish calories and 120ish protein,” per day. “Full day of meals on a rest day for this 37 year old mama of 2. Each meal contains carbs, protein and fats. I did an estimate of my calories and protein intake for you all. I usually eat more on lifting days because I’m hungrier,” she writes in a post.

1. 2 eggs, 2 egg whites and feta toast with butter

   400 calories / 25 protein

2. Apple with peanut butter, protein shake

   450 calories / 35 protein

3. Chicken thigh and leg, sweet potato and broccoli

   450 calories / 45 protein

4. Bun with turkey, and orange

   350 calories / 15 grams protein

5. Cucumber salad and cookies

   400 calories

💪🔥Body Booster: For a successful transformation, be consistent. Never give up on yourself and keep going.